[Editor’s Note: The key to training effectively for the Boston Marathon is how well you strategically incorporate undulating terrain in your workouts. But what if you don’t have easy access to undulating terrain? We asked the master on how a runner can utilize the treadmill to help prepare for the course at Boston.]

By Dr. Jack Daniels

Most important is to not do too much or too steep downhill running as this really stresses the quads. I’d suggest only about 2% grade (both during uphill and downhill running on the treadmill. The speed will be about 10-12 seconds per mile faster than anticipated flat marathon pace when running downhill and about 12-15 sec per mile slower than flat marathon pace when running uphill.

When registering for races always look closely at the course maps and elevation changes. Most people incorporate hills into their training to build strength. However, often overlooked are the downhills in races. Most runners assume races that descend more than they ascend will be easier but oftentimes fail to prepare properly. In order to take advantage of a net downhill course your body must be trained for it.